### Lower Body Strength Circuits Class: A 45-Minute Workout for Everyone
This 45-minute lower body strength session is crafted to enhance and empower your legs and glutes with minimal gear. You’ll only require a single heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The class features a guided warm-up, two circuit routines, and a cool-down stretch. No jumping movements are included, allowing for easy modifications by opting for a lighter weight. This workout is suitable for all fitness levels!
If you like this class, don’t miss the upper body version, launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Overview
We will kick off with a guided warm-up concentrating on mobility and dynamic actions to get your body ready for the workout. The primary segment of the class consists of two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll have a **30-second** rest before repeating the circuit.
– **Circuit 1**: Done for **four sets** (two on the right side, two on the left side)
– **Circuit 2**: Completed in **three sets**
You will have a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if necessary. Remember to tune into your body and adjust or stop as appropriate. The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown
**Warm-Up & Mobility**: 01:44
**Circuit Workout**: 08:49
#### Circuit 1 (with resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**: 41:04
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### Final Notes
I hope you find joy in this lower body strength class! If you seek more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole